JR Custom - September 2025

**JR Custom - September 2025** is a comprehensive 12-week bodybuilding program designed for novice lifters, featuring 36 sessions that will transform your physique and build strength. Each workout lasts approximately 60 minutes and is structured to maximize your gains, focusing on essential compound and isolation movements. You’ll need access to a garage gym, where you’ll perform exercises like the bench press, squats, and pull-ups, ensuring a balanced approach to training all major muscle groups. Get ready to elevate your fitness journey with a plan tailored to help you achieve your bodybuilding goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Tricep Pushdown (Cable)

Push

Pull-Up (Bodyweight)

Upright Row (Barbell)

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Cable)

Face Pull

Pull

Squat (Barbell)

Goblet Squat

Step-Up (Weighted)

Lunge (Dumbbell)

Plank

Hanging Leg Raise

Abs Crunch (Bodyweight)

Legs + Core

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